Harry Tanfield tham peb los ntawm nws txoj kev noj zaub mov zoo los ntawm kev tshaj tawm tsis ntev los no ntawm Ncig Saib Tebchaws Britain
Raws li kev sib ntaus sib tua rau Red Jersey tau nkag mus rau qhov kawg ntawm Vuelta a Espana, hauv tebchaws Askiv tus tub ntxhais hluas caij tsheb kauj vab tau nthuav tawm peb hnub ua yeeb yam zoo nkauj ntawm Ncig Saib Tebchaws Askiv. Raws li nrog txhua qhov kev ua tau zoo, txoj kev npaj khoom noj khoom haus yog ib qho tseem ceeb hauv kev ua kom nws lub zog ruaj khov.
Tus neeg ncaws pob hnub nyoog 22 xyoos, Harry Tanfield los ntawm pab pawg Bike Channel-Canyon, tau tso tseg qhov kev mob siab rau hauv Theem 3 breakaway (Normanby Hall rau Scunthorpe) uas nws tau txais qhov khoom plig sib ntaus sib tua thaum kawg ntawm the stage.
Hnub tom qab, nws ua tiav hauv 10 tom qab kev sib tw yeej los ntawm Quick-Step Floors 'Fernando Gaviria (plaub theem yeej ntawm Giro d'Italia hauv lub Tsib Hlis).
Txawm li cas los xij, nws qhov txiaj ntsig zoo tshaj plaws yog lub sijhawm sim ntawm tus kheej ntawm Theem 5. Ncua rau ntawm cov iav nyuaj tshaj plaws vim nws Di2 tsoo ua ntej pib (58x13), Tanfield nruab nrab 425 watts thiab hla txoj kab tiav ntawm 10- miler hauv 19 feeb thiab 28 vib nas this - tsuas yog cuaj vib nas this tom qab Geraint Thomas (Team Sky) thiab thawj zaug ntawm cov neeg caij tsheb uas tsis yog WorldTour.
Ride, rov qab, caij dua
Peb hnub zoo kawg li ua ke tsis tuaj yeem ua tsis tau yog tsis muaj txoj kev npaj rov qab zoo - suav nrog theem rov qab ntawm kev noj haus.
Txawm tias cov neeg caij tsheb thawb hnyav ib hnub, lawv tseem yuav tsum tau sib tw rau yav sawv ntxov. Txawm li cas los xij, txawm tias koj yuav xav li cas, nws tsis yog txhua yam hais txog protein shakes.
'Cov carbohydrate ntxiv yog qhov tseem ceeb ib yam li cov protein,' hais tias Tanfield.
'Tej zaum tseem ceeb dua li cov protein nyob hauv thawj nees nkaum feeb tom qab ua tiav kev siv zog, thaum cov leeg tau txais ntau dua kom rov tau txais glycogen koj tau ripped los ntawm lawv thaum lub sij hawm siv zog.
'Thiab qhov ntawd yog thaum peb rov nqus feem ntau ntawm cov suab thaj thiab glycogen rov qab rau hauv cov leeg thiab npaj rov qab mus rau hnub tom qab.'
Nyob rau hauv thawj lub qhov rais tom qab qhov kev siv zog, Tanfield feem ntau siv cov txheej txheem rov qab los ntawm cov protein thiab carbohydrates thaum txias rau ntawm cov menyuam.
Ib qho kev pabcuam, lub co muaj 30g ntawm cov protein thiab 60g carbohydrates.
UK hom High5 yog tus txhawb nqa khoom noj khoom haus ntawm Bike Channel-Canyon. Nyob rau sab saum toj ntawm cov khoom noj khoom haus, High5 kuj muab pab pawg nrog cov lus qhia tseem ceeb ntawm kev siv, thiab thaum twg.
'Rov qab los,' hais tias Raphael Deinhart, Tus Thawj Saib Xyuas Kev Lag Luam High5, 'yog ib qho kev txiav txim siab tseem ceeb rau cov neeg caij tsheb kauj vab thaum muaj ntau hnub xws li Ncig Saib Tebchaws Askiv.
'Lawv yuav tsum xyuas kom lawv noj thiab haus tsis tu ncua thaum lub sijhawm ua kom lawv tsis txhob muaj cov carbohydrates ntau dhau.'
Nws hais ntxiv tias, 'yog tias tus neeg caij tsheb tau dhau los ntawm carbs ces nws yuav nyuaj heev kom rov zoo los ntawm qhov ntawd, pib qhov qis qis.
'Cov neeg caij tsheb uas saib xyuas lawv cov khoom noj los ntawm lo lus mus yuav muaj zog tshaj plaws thaum kawg ntawm kev sib tw ntev dua.'
Deinhart ntxiv tias High5 haus 'EnergySource (2: 1) yog cov carbs siab heev. Nws kuj muaj cov electrolytes kom cov neeg caij tsheb hydrated, tab sis lwm qhov tseem ceeb rau kev rov qab los yog cov protein, uas pab kho cov leeg nqaij tom qab qoj ib ce.
'Ib haus dej zoo li 4: 1 muaj ob qho carbs thiab protein kom pab rov qab los ntawm ob lub sijhawm thiab tom qab txhua theem. Tau kawg, noj zaub mov zoo thaum yav tsaus ntuj kuj tseem ceeb heev.'
dej qab zib
Cov neeg caij tsheb txias-down yog ib txwm ua raws li da dej thiab rov ua kom ntau dua. Tom qab da dej lawv ib txwm haus ib yam me me xws li qhwv, los yog lub lauj kaub tais diav, thiab tom qab ntawd noj hmo thaum lawv rov qab mus rau lub tsev so.
Ua ntej yuav mus pw, thiab tshwj xeeb tshaj yog tom qab cov theem nyuaj heev, Tanfield (thiab lwm tus neeg caij tsheb) nyiam haus cov protein tso tawm qeeb kom ua kom zoo dua thaum hmo ntuj.
'Yog tias kuv xav tias kuv ob txhais ceg mob hmo ntuj thiab kuv muaj ib hnub nyuaj heev, Kuv muaj cov hmoov protein qeeb qeeb.
'[Qhov tshwm sim] tshwj xeeb tshaj yog tom qab TT, vim kuv tau ua rau cov leeg mob hnyav heev los ntawm kev siv lub zog hnyav rau ib hnub.
'Kuv muab nws nrog dej me ntsis thiab muaj ua ntej yuav mus pw.'
Thaum hnub tshiab pib, cov txheej txheem ntawm cov roj thiab dej pib dua. Noj tshais yog ib txwm noj ntawm lub tsev so buffet thiab nws suav nrog toast, yogurt thiab txiv hmab txiv ntoo.
Yog tias kev sib tw pib lig (xws li lub sijhawm sim), qhov nyiam yog nqa lub lauj kaub ntxiv thiab noj ib yam dab tsi ze rau qhov kev sib tw pib - porridge lossis granola yog qhov kev xaiv ntau tshaj plaws.
Thaum lub sijhawm, 'zaub mov' txawv, tab sis cov neeg ncaws pob yuav tsum ua kom lawv lub cev muaj calories thiab kua dej tas li.
'Kuv feem ntau pib ntawm cov ncuav mog qab zib, yog tias nws yog plaub teev, ces txav mus rau cov ncuav qab zib los yog nrov plig plawg, 'Tanfield hais.
'Nws tsuas yog me me mov ncuav los yog me me flapjack, nws tsis ntau heev,' tus neeg caij tsheb hais.
'Nws kuj nyob ntawm qhov kuv tab tom ua thiab qhov kev thov ntawm haiv neeg nws tus kheej. Kuv nyiam noj me ntsis tab sis ntau zaus, tsawg kawg ib nrab teev.
'Txawm tias nws yog lub zog tsim nyog ntawm 250kcal, Kuv yuav muaj ib nrab ntawm nws txhua 20 feeb. Nws yog qhov ntau dua qhov tsuas yog sim ua kom tau raws li koj tuaj yeem ua tau thaum nws yog lub sijhawm zoo.'
Nrog tag nrho cov zaub mov uas cov neeg caij tsheb coj mus rau hauv kev sib tw lossis kev sib tw theem, cov dej thiab cov kua dej kuj yuav tsum tau ntxiv.
Ib txoj cai ntawm tus ntiv tes xoo yuav hais kom haus tsawg kawg ib lub raj mis ntawm 750ml txhua teev, tab sis txhua tus siv nws txoj kev sib txawv.
'Kuv ib txwm pib hydrated, txawm tias tib neeg xav tias kuv tsis haus dej ntau thaum sib tw. Kuv tsuas haus tau peb lub fwj hauv ib theem xwb, ' lees txim Tanfield.
'Tab sis nws tsis kub tshwj xeeb xyoo no. Qee tus neeg haus ntau tshaj qhov ntawd, tab sis tom qab ntawd lawv nres ob zaug thaum lub caij sib tw.
'Yog nws kub kuv haus ntau dua, tab sis kuv haus qhov nws xav tias yog ntuj. Kuv yuav tsis haus ib lub raj mis li 45 feeb vim yog qhov koj yuav tsum haus thiab nws yog txoj cai.'
Ib txwm, nyob rau hauv kev sib cais yuav tsum tau noj ntxiv ntawm ob qho tib si calories thiab kua.
'Nyob rau hauv lub breakaways kuv tau tas li noj thiab muab cov tuav cia thiab muaj 500 kcals ntxiv dua li thaum kuv tsis nyob hauv kev tawg, 'Tanfield hais.
'Vim tias koj saib kev noj 25% ntau dua thaum koj nyob hauv qhov tawg lossis 30 thaum koj thawb cua txhua hnub.'
